Went for a little 5k run on sunday, was nice for an offday.

Tuesday, July 29th 2014
11:00am
WOD

For time
21 Shoulder to overhead @ 135lbs
400m run
21 pullups
21 Thrusters @ 135lbs
21 pullups
400m run
21 shoulder to overhead @ 135lbs.

15:40.

3 Minute rest then

7min AMRAP
45lbs ManMakers. Don't remember what i got. Total blur.

Wednesday, July 30th 2014
11:00am
WOD

A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%

Used 315lbs for my %'s

Rest 2-3 minutes


B.
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest until the running clock hits 24:00, and then…

Used 205 for the front squats and we kipped for the HSPU's. Went unbroken on the first and 3rd sets of squats, 6 and 4 on the 2nd

C.

Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

Finished @ 37:22. So hard

ppl are still into crossfit?

Guess you answered your own question

any size gains during the year that you've been logging the workouts?

Yes, but i don't train for size. I train for strength, endurance, stamina, flexability, power, speed, coordination, agiliity, balance and accuracy.

Tuesday, August 5th 2014
9:00am
WOD

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0
(go as heavy as possible while still making the rep range)
Rest 90 seconds
Worked up to 155lbs on the OHS and just used a 20lb weighted vest.
B.
Take 20 minutes to build to today’s 1-RM Bench Press
Worked up to 230lbs.

C.
Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes
Went 7/5/5/5 On the muscle ups. Didn't record the rest

Wednesday, August 6th 2014
3:00pm
WOD
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85
Worked up to 155lbs

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%
Worked off of 350lbs

C.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

I haven't done barbell rows in ages. Definitely felt good, need to add more accessory work

Thursday, August 7th 2014
9:00am
WOD

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.
Worked up to 225lbs for the last set, got both

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

Worked up to 295lbs. Heavy today.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

73lb kettlebell, 45lbs on the dumbbells. This was the most mentally tough workout i have ever done. I felt like i broke mentally and wanted to quit so bad. Went for a 400m walk directly afterwards as everyone was on their backs so i could cool down

Friday, August 8th 2014
9:00am
WOD

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90
Worked up to 265lbs for 2.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
Worked up to 205lbs but quit after the 9th set cause my shoulder was bugging me

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

1 round, 7 dips, then 2 rounds on the dot for the second AMRAP.
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Went 25lbs, 45lbs and did 60lb weighted plank to end the day, that sucked lol.

i just need to tone

What's your bw? Your front squat is rather impressive.